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05 Jan 09
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The Westside method is a periodization program known
as conjugated periodization. Simply put, this
means that several abilities are coupled together
throughout the training. The Western method of
periodization separates these variables while the
Westside method puts it all together at the same time.
The entire Westside method is centered around three
basic pathways to strength development:
1. Max Effort
2. Repetition
3. Dynamic Effort
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So how do you use this method? First, decide on one
main exercise that will be trained with this method.
After a proper warm-up, proceed to this exercise and
begin to warm up with the bar. Taking small weight
increases, you begin to work up in weight with sets of
three reps. When three reps begins to feel heavy, you
drop down to single reps. This is when you begin to try
to max out on the exercise. Keep increasing the weight
until you've reached your one rep max. Make sure to keep
track of what this record is because this is what you'll
try to beat next time out - 16 more annotations...
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The best max effort exercises for the squat and
deadlift are good mornings, low box squats and deadlifts
themselves. The good morning is probably the best
overall exercise for strength development and should be
utilized 70% of all max effort days. -
The best max effort exercises for the bench press are
the floor press, board press, close grip bench press, JM
press, and reverse band presses. -
Max
Effort
Parameters
Load
(Intensity)
90
to 100%
Number
of
Exercises
1
Repetitions
1-3
Rest
Interval
2 to
5
minutes
Frequency
/ Week
1
(Squat
Day) /
1(Bench
Day)
Weeks
per
Exercise
1-3 -
The repetition method, otherwise known as the
bodybuilding method, is the best method for the
development of muscle hypertrophy (growth). This is the
method in which all supplemental and accessory exercises
are trained. This method is defined as "lifting a
non-maximal load to failure." It's during the fatigued
state when the muscles develop maximal force. According
to this method, it's only during the final lifts that,
because of fatigue, the maximal number of motor units
are recruited. This system of training has a great
influence on the development of muscle mass which is why
it's become so popular among the bodybuilding
population. -
Westside has modified this principle to what I refer
to as the modified repetition method. With the
modified version all sets should be stopped with the
breakdown of technique and there should always be a rep
or two left in you. Remember this principle is applied
to all supplemental and accessory movements. These
movements are designed to be exactly what they are:
supplemental and accessory. The main goals of these
movements are to complement the overall training
program, not take away. By training to failure on every
set you'd be taking away from the general purpose of the
movements, which is to increase work capacity. -
Modified
Repetition
Method
Parameters
Load
(Intensity)
60 �
80%
Number
of
Exercises
All
Supplemental
and
accessory
Sets
/
Repetitions
5-8
/ 6 -
15
Rest
Interval
1 to
3
minutes
Frequency
/ Week
All
workouts
Weeks
per
Exercise
1-5 -
The dynamic effort method is used to train the box
squat and bench press. This method is defined as lifting
a non-maximal load with the greatest speed possible.
This method should be coupled with compensatory
acceleration. This means you must apply as much force as
possible to the barbell, i.e. pushing as hard and as
fast as you can in the concentric phase of the lift. If
you squat 700 pounds and are training with 400 pounds,
then you should be applying 700 pounds of force to the
barbell. -
Optimal
Number
of Lifts
by
Percent
(Prilepin
1974)
Percent
Repetitions
Optimal
Range
70
3 - 6
18 Lifts
12 -24
80
2 - 4
15 lifts
10 -20
90
1 - 2
7 - 10
Lifts
4 -10 -
Exercise
Sets
Reps
Weight
Rest
Box
Squats
2
2
135
1 min
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<!-- [endif] -->
1
2
225
1 min
<!-- [if !supportEmptyParas] -->
<!-- [endif] -->
1
2
315
1 min
<!-- [if !supportEmptyParas] -->
<!-- [endif] -->
1
2
405
1 min
<!-- [if !supportEmptyParas] -->
<!-- [endif] -->
8
2
455
1 min -
The squat workout should begin after a general
warm-up of exercises such as reverse hypers, sled
dragging and pulldown abs. These exercises should be
light and used to warm up and get loose. The first sets
should be light and concentrate on good technique. Do as
many sets as you need with the lighter weight until you
feel warmed up. Progress up to your desired training
weight. Once at your training weight, the rest period
becomes critical. You'll only rest one minute between
sets. -
The bench press workout should begin with a light
general warm-up consisting of upper body sled work and
warm-up exercises for the bench press. These can include
light shoulder raises to the front, side and rear, as
well as some light triceps extension or pushdown
movements. After the warm-up you'd move onto the actual
bench press movement. -
Monday: Max effort squat and deadlift training
1. The max effort exercise: work up to 1 to 3 rep
max
2. The supplemental movement:
� This will include one exercise for the
hamstrings. The best movements for them include
partial deadlifts, stiff leg deadlifts, Romanian
deadlifts and glute/ham raises for three to six sets
of 5 to 8 reps.
3. The accessory movements:
� One or two abdominal movements
� One lower back movement: The best exercise for
this purpose is the reverse hyper for three to four
sets of 6 to10 reps.
4. Prehabilation Movements
� This can include exercises for the knee and hip
joints. The best movements for this purpose include
any type of lower body sled dragging. -
Wednesday: Max effort bench press training
1. The max effort exercise: work up to 1 or 3 rep
max
2. Supplemental exercise: Tricep movement with
high volume (six to eight sets for 8 to 12 reps).
The best exercises for this group include JM
presses, and barbell or dumbbell extensions.
3. Accessory movements: (triceps, lats, delts)
� This includes movements for the lats, shoulders
and possibly extra tricep work. The best movements
for this group include tricep extensions, rows and
various shoulder raises.
4. Prehabilation Movements: (training of the
joints)
� This includes movements for the elbow and
shoulder joints: The best movements for this group
include external shoulder rotations, press downs and
sled dragging for two to four sets of 12 to 15 reps.
The training structure for this day is exactly the
same as Monday's workout. -
Friday: Dynamic squat and deadlift training
1. The box squat: Work up to 8 sets of 2 reps
with prescribed percentage
2. The supplemental movement:
� This will include one exercise for the
hamstrings. The best movements for the hams include
partial deadlifts, stiff leg deadlifts, Romanian
deadlifts and glute/ham raises for four to six sets
of 5 to 8 reps.
3. The accessory movements:
� One or two abdominal movements for three to
five sets of 6 to 12 reps
a. One lower back movement: The best exercise for
this purpose is the reverse hyper performed for
three to four sets of 8 reps.
4. Prehabilation Movements
� This can include exercises for the knee and hip
joints. The best movements for this purpose include
any type of lower body sled dragging. -
Week
Percent
1
60%
2
63%
3
66%
4
70% -
Sunday: Bench press training
1. The Bench Press: Work up to 8 sets of 3 reps
using three different grips all inside the rings.
2. Supplemental Exercise: Tricep movement with
high intensity (two to four sets for 2 to 8 reps).
The best movements are close grip bench presses, JM
presses, and dumbbell or barbell extensions.
3. Accessory movements: (triceps, lats, delts)
� This includes movements for the lats, shoulders
and possibly extra tricep work. The best movements
for this group include tricep extensions, rows and
various shoulder raises.
4. Prehabilation Movements: (training of the
joints)
� This includes movements for the elbow and
shoulder joints. The best movements for this group
include external shoulder rotations, press downs and
sled dragging for two to four sets of 12 to 15 reps.
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